CrossFit Hanover – CrossFit


Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.


Clean/Power Clean/Jerk Complex (E2MOM x 8)

Clean + Clean + Hang Power Clean + Jerk
Increase weight from set to set. The Cleans are [Squat] Cleans and the jerk can be a split jerk or push jerk. Log your heaviest set.

Daily WOD

Metcon (Time)

Complete for Time:

10-to-1 Power Clean & Jerks 135/95#

5 BMU (Bar Muscle Ups)

*Scales are:

5 C2B Pullups

5 Pullups

5 Other Pullup Progression

Challenge yourself with your progression as these are low rep sets.

Timecap 15min